Anaerobic Exercise Prescription Part I

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Anaerobic Exercise PrescriptionPart I
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• Well-constructed strength conditioning programs
  are based on the application of sound principles
  during each step of a process called program
  design

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General Training Principles

• Lack of attention to any of these principles
  often produces less than desirable training
  outcomes sometimes injury
• Specificity
• Overload
• Progression

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Specificity

• SAID principle (Specific Adaptations to Imposed
  Demands)- method of training an athlete in a
  specific manner to produce a specific adaptation
  or training outcome
• Also relates to sport season, as athlete
  progresses through pre-season, in-season,
  post-season, off-season, go from generalized to
  sport-specific
• Sport participation is greatest way to improve
  performance, proper application of specificity
  principle increases chance that training will
  carry over

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Overload

• Refers to assigning a workout or training regime
  of greater intensity than the athlete is
  accustomed to
• Without stimulus of overload, program can limit
  ability to improve
• When overload principle properly applied,
  overtraining avoided desired adaptation will
  occur

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• Can be accomplished by
• Increasing of sessions per week (or day)
• Adding exercises or sets
• Emphasizing complex over simple exercises
• Decreasing length of rest between sets or
  exercises
• Or any combination of these or other changes

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Progression

• If a training program is to continue producing
  higher levels of performance, intensity must
  become progressively greater
• When applied properly, promotes long term
  training benefits
• Most important, progression based on athlete
  training status is introduced systematically
  gradually

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• Common to focus on load lifted, can be
  progressively increased by
• Raising of weekly training sessions
• Add more drills or exercises
• Change type or difficulty of drills or exercises
• Or increasing training stimulus

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Resistance TrainingCh. 18
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Resistance Training Program Design Variables

• Needs analysis
• Exercise selection
• Training frequency
• Exercise order
• Training load repetitions
• Volume
• Rest periods

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Step 1 Needs Analysis

• Two-stage process that includes an evaluation of
  requirements characteristics of the sport
  assessment of the athlete

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Evaluation of the Sport

• This info allows strength conditioning
  professional to design program specific to those
  requirements characteristics
• Should include
• Movement analysis- body limb mvmt. Patterns
  muscular involvement
• Physiological analysis- strength, power,
  hypertrophy, muscular endurance priorities
• Injury analysis- common jt. muscle injury sites
  causative factors
• Others- CV endurance, agility, flexibility

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Assessment of the Athlete

• Profiles athletes needs goals by evaluating
  training ( injury) status, conducting variety of
  tests, evaluating results, determining primary
  goal of training

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• Training status- athletes current condition or
  level of preparedness to begin new or revised
  program, Includes
• Eval by sports medicine professional of any
  current or previous injuries
• Training background- previous training experience
  
• Should examine
• type of training program,
• length of recent regular participation in
  previous training programs,
• level of intensity involved in previous programs,
  
• degree of exercise technique experience (Table
  18.1)

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• Physical testing evaluation- involves
  conducting assessments of athlete strength,
  flexibility, power, speed, muscular endurance,
  body comp., CV endurance, so on
• This ch. refers to assessing max muscle strength
• Tests selected should be related to athletes
  sport, skill level, equipment available
• Mvmt. Analysis provides direction for selecting
  tests
• Typical upper-body bench shoulder press
• Jumping type exercises power clean, squat, hip
  sled

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• Test results compared with normative or
  descriptive data to determine athlete strength
  weaknesses
• Based on needs analysis program can be developed
  to improve deficiencies, maintain strengths, or
  further develop physiological qualities to better
  meet demands of sport

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• Primary resistance training goal
• Typically to improve strength, power,
  hypertrophy, or muscular endurance
• Need analysis helps determine primary area needed
  for improvement
• Should concentrate on one training outcome per
  season not more, such as strength endurance

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Step 2 Exercise Selection

• Involves choosing exercises for a RT program
• Must understand
• various types of RT exercises,
• mvmt. analysis of sport
• athletes exercise technique experience
• available equipment training time

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Exercise Type

• Core exercises
• recruit one or more large muscle areas (chest,
  back, thigh , hip, shoulders),
• involve 2 or more primary jts.,
• receive priority when selecting ex. because of
  their direct application to sport

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• Assistance exercises
• usually recruit smaller muscle areas (biceps,
  triceps, abs, calves),
• Involve only one primary jt.,
• are considered less important to improving
  sport performance
• Common application is for injury prevention
  rehab

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• Structural exercise- core ex. that emphasizes
  loading the spine directly (squat) or indirectly
  (power clean)
• Power exercise- structural exercise that is
  performed very quickly or explosively (push
  press, snatch, power clean)

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Movement Analysis of the Sport

• Info from needs analysis in Step 1
• Exercises selected for RT program that focuses on
  a certain sport need to be similar to the body
  limb mvmt. patterns, jt. ROM, muscular
  involvement of that sport
• Sport-Specific Exercises (Table 18.3)
• The more similar the training activity is to the
  actual sport mvmt., the greater the chance that
  there will be a positive transfer to that sport,
  specificity concept

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• Muscle balance- selected ex. should maintain
  balance of muscular strength across jts.
  between opposing muscle groups
• Muscle balance does not always mean equal
  strength, just proper ratio of strength, power,
  or muscular endurance of one muscle or muscle
  group relative to another muscle or muscle group

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Exercise Technique Experience

• If any questions whether athlete can perform
  exercises with proper technique, have them
  demonstrate it
• If incorrect, provide complete instruction
• Often unskilled people are introduced to machines
  free wt. assistance ex. because they are
  considered easier than free wt. core ex., less
  balance coordination
• Despite this do not assume that athlete will
  perform ex. correctly, even if they are easy

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Availability of RT equipment

• Lack of certain equipment may necessitate
  selecting exercises that are not as sport specific

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Available training time per session

• Value of certain ex. against time it takes to do
  them
• Some longer than others, less time consuming
  exercises may need to be done to achieve similar
  results
• The more sport-specific time consuming ex. may be
  needed to be done depending on the goals of the
  training session

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Step 3 Training Frequency

• Training frequency- refers to of training
  sessions completed in a given time period
• Common time period is 1 week
• Training Status- athlete preparedness
• Typically, 3 workouts per week with days off in
  between
• As athlete adapts, increase of days accordingly
• Schedule sessions so at least 1 day of rest
  between sessions that stress the same muscle group

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• Split routine- were different muscle groups are
  trained on different days
• Upper body- one day lower body- one day
• Grouping exercises that train a portion of the
  body or certain muscle areas gives trained
  athlete opportunity to recover
• Sport Season- increased of practices
  competitions, allows less time for RT

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• Training Load Exercise Type
• Max or near-max loads require more time to
  recover
• Evidence that upper-body muscles recover quicker
  than lower-body
• Same is true with recovering faster from
  single-jt. ex. than mutli-jt. ex.

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• Other Training
• Consider other aspects of athletes training such
  as
• Aerobic or anaerobic (sprints, agility,
  plyometrics) training
• Sport skill practice
• Or any combination of these , frequency may need
  to be reduced
• Athletes occupational demands outside of training
  need to be considered
• Manual labor, on feet all day, instruct physical
  activities

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Step 4 Exercise Order

• Exercise order- refers to sequence of resistance
  exercises performed during one training session
• Based on how one exercise may affect the proper
  execution of another exercise

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Power, other core, then assistance exercises

• Power ex. should be performed 1st in a training
  session, followed by nonpower core ex. then
  assistance ex.
• Power ex. require highest level of skill,
  concentration, energy, are most affected by
  fatigue
• Poor technique may cause injury
• Preexhaustion- ordering method that purposely
  fatigues large muscle groups using single-jt. ex.
  before multi-jt. ex. of the same muscle

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Upper- and Lower-body Exercises (Alternated)

• Method of providing opportunity for athlete to
  recover more fully between exercises by
  alternating upper with lower body exercise
• If time limited, minimizes length of rest periods
  required between exercises maximizes rest
  between body areas
• Go right from upper to lower body ex. without
  having to wait for upper body to rest

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Push and Pull exercises (Alternated)

• Method of improving recovery between exercises
  alternating pushing (bench press, tricep ext.)
  with pulling exercises (lat pulldown, bicep curl)
• Ensures same muscle group will not be used for
  two ex. in succession, reducing fatigue in muscles

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Supersets and Compound Sets

• Superset- involves 2 ex. that stress 2 opposing
  muscle or muscle areas
• Bicep curl followed by tricep pushdown
• Compound set- sequentially performing 2 different
  ex. for the same muscle group
• Barbell bicep curl, then dumbbell, then hammer

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Step 5 Training Load and Repetitions

• Load- amount of wt. assigned to an exercise set
• Often described as most critical aspect of RT
  program
• Repetitions- of times an exercise can be
  performed
• Inversely related to load heavier load-fewer
  reps, lighter loads-more reps

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• Load is commonly described as either a certain
  percentage of
• One-repetition maximum (1RM)- greatest amount of
  wt. that can be lifted with proper technique for
  only 1 rep, or
• Repetition maximum (RM)- most wt. lifted for a
  specified of reps

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• 1RM Multiple-RM Testing Options
• Actual 1RM
• Estimated 1RM from a multiple-RM test
• Multiple-RM based on number of repetitions
  planned for that exercise

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• Testing the 1RM
• 1RM testing requires adequate training status
  lifting experience since testing max strength
  places significant stress on involved muscles,
  connective tissues, jts.
• Has been suggested that 3RM could be used instead
  of 1RM
• Exercises for 1RM testing should be core
  exercises with the use of large muscle multiple
  jts. to better handle the heavy loads

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• An exercise should not be selected if it cannot
  provide valid reliable data
• Unilateral exercises are commonly not 1RM tested
  due to safety reasons
• Variety of procedures to perform test, should
  include
• Warm-up with lt. wt., followed by 1 min. rest
• Adding wt. allowing 3-5 reps, 2 min. rest
• Adding wt. allowing 2-3 reps, 2 min. rest
• Adding more wt. to attempt 1RM, if not enough,
  rest then add more wt. attempt 1 RM again,
  repeat until reached

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• Estimating a 1RM
• Method used when max strength testing not
  warranted
• Testing with 10RM then predicting 1RM
• Core assistance ex. can be tested
• Power ex. not tested well, proper technique can
  deteriorate rapidly over 5 reps
• Lower multiple-RM using heavier loads can be done
  once athlete has training technique experience
  (more accurate)

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• Protocol for 10RM similar to 1RM, but each set
  requires 10 reps
• Experienced professional will be able to adjust
  loads so that 10RM can be achieved within 5
  testing sets
• To estimate 1RM consult Table 18.8

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• Multiple-RM Testing Based on Goal Repetitions
• Method were the of reps athlete will perform in
  actual program is 1st determined
• Core assistance ex. can be tested
• Higher rep tests can create fatigue compromise
  accuracy
• Assistance ex. should be at or above 8RM to
  minimize stress

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Assigning Load Repetitions Based on the
Training Goal

• During needs analysis (Step 1) primary goal of RT
  program was chosen
• RM Continuum
• Relatively heavy loads should be used if goal is
  strength or power
• Moderate loads for hypertrophy
• Light loads for muscular endurance

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• Percentage of the 1RM (Tables 18.7,18.9)
• Training goal is attained by lifting a load of a
  certain percentage of 1RM for specific of reps
• Adjustments to loads should be based on ease or
  difficulty experienced while lifting
• Ex 1RM 220 lbs.
• 85 of 220 is 187, for 6 reps
• 90 of 220 is 200, for 4 reps

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• Assigning Percentages of the 1RM for Power
  Training
• Maximal power is produced at intermediate
  velocities by lifting moderate loads, not max
• Most sports involve faster mvmts. higher power
  outputs than those produced during 1RM test
• Most effective practical application is to
  assign loads that are about 80 of 1RM for RT ex.
  designed to improve power production

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• Single-effort power events- possible to use sets
  of 1-2 reps at 80-90 of 1RM
• Multiple-effort power events- possible to use
  sets of 3-5 reps at 75-85 of 1RM

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Variation of the Training Load

• Training for muscular strength power subjects
  the body to high levels of stress
• Intense training typically cannot be sustained
  for repeated weekly sessions without overtraining
  occurring
• Ex one day may be heavy day, followed by
  light medium days
• Ex heavy upper/lower body for 2 days light
  upper/lower body for 2 days

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Progression of the Training Load

• As athlete adapts to training stimulus, a
  strategy of advancing exercise loads so that
  improvements continue over time is needed
• Timing Load Increases
• 2-for-2 rule- athlete can perform 2 or more reps
  over their assigned reps goal in the last set for
  2 consecutive workouts, wt. should then be added
  to the next workout (conservative method)

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• Quantity of Load Increases
• Dependent upon training status, volume loads,
  exercises
• Load increases of 2.5-10 could be used
• smaller, weaker, less trained
• Upper body 2.5-5 lb.
• Lower body 5-10 lb.
• larger, stronger, more trained
• Upper body 5-10 lb.
• Lower body 10-15 lb.

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Step 6 Volume

• Volume (volume load)- describes total amount of
  wt. lifted in training session
• Typically, calculated by multiplying of sets by
  of reps by wt. lifted per rep
• Or, total of reps completed in a training
  session
• Set- group of reps sequentially performed before
  the athlete stops to rest

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• Multiple Versus Single Sets
• 1 set of 8-12 reps to muscle failure can produce
  strength hypertrophy
• Body will adapt to stimulus of one set to failure
  require added stimulus of multiple sets to
  bring about continued strength gains
• Training Status
• 1 to 2 sets of an exercise may be used for a
  beginner
• After adaptation occurs, more sets will be needed
  to reach the training goals

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• Primary Resistance Training Goal
• Training goal Goal reps
  Sets
• Strength lt 6
  2-6
• Power single-effort event 1-2
  3-5
• multiple-effort event 3-5
  3-5
• Hypertrophy 6-12
  3-6
• Muscular Endurance gt 12
  2-3

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Step 7 Rest Periods

• Rest period (interset rest)- time dedicated to
  recovery between sets exercises
• Dependent upon goal of training, load lifted,
  training status
• Training goal
  Rest period length
• Strength 2-5 min
• Power single-effort event 2-5 min.
• multiple-effort event 2-5 min.
• Hypertrophy 30s-1.5 min
• Muscular Endurance lt 30s